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Sauerkraut: A Gut-Friendly Fermented Food

By Andrée Noye, inspired by Beth Lipton's 10 Delicious Ways to Eat More Gut-Healthy Sauerkraut Reading Time: 2 minutes

A glass jar filled with homemade sauerkraut, seasoned with whole black peppercorns, is placed on a wooden cutting board.
A glass jar filled with homemade sauerkraut, seasoned with whole black peppercorns, is placed on a wooden cutting board.

Sauerkraut, a traditional fermented food made from cabbage, offers both prebiotic and probiotic benefits, making it a valuable addition to a gut-healthy diet. The fermentation process involves shredding cabbage, salting it, and allowing it to ferment over several days or longer. This method not only preserves the cabbage but also enhances its nutritional profile.


Health Benefits


Cabbage is rich in fiber, serving as a prebiotic that nourishes beneficial gut bacteria. When fermented properly, sauerkraut also contains probiotics, which can further support digestive health. However, it's important to note that not all sauerkraut products offer these probiotic benefits. Raw, unpasteurized sauerkraut without added sugars, vinegar, or preservatives is the best choice for maximizing probiotic intake. Such products are typically found in the refrigerated section of grocery stores and are labeled as "raw," "live," or "unpasteurized."


A rustic jar filled with homemade sauerkraut sits on a weathered wooden table, showcasing the tangy, fermented cabbage garnished with black peppercorns.
A rustic jar filled with homemade sauerkraut sits on a weathered wooden table, showcasing the tangy, fermented cabbage garnished with black peppercorns.

Incorporating Sauerkraut into Your Diet

Even small amounts of sauerkraut can contribute to gut health. Here are some creative ways to include it in meals:


  • Add to sandwiches for a tangy crunch.

  • Mix into tuna or chicken salad for added brightness.

  • Use the brine in salad dressings as a vinegar substitute.

  • Include on a cheese board alongside pickles.

  • Incorporate into deviled eggs for a unique twist.

  • Add a spoonful of brine to cocktails or mocktails.

  • Fold into mashed potatoes for extra flavor.

  • Combine with coleslaw for enhanced texture.

  • Top avocado toast with a spoonful for added zest.

  • Blend into smoothies to mask the taste while retaining benefits. (The Spruce Eats, Clean Plates)

Golden hour light bathes a jar of "Classic Sauerkraut" by "The Mad Fermenter" on a wooden table, accompanied by a bronze apple and small shells, evoking a rustic and artisanal ambiance.
Golden hour light bathes a jar of "Classic Sauerkraut" by "The Mad Fermenter" on a wooden table, accompanied by a bronze apple and small shells, evoking a rustic and artisanal ambiance.

Meet The Mad Fermenter. Small-batch sauerkraut, done right.

We use three ingredients—green cabbage, water, and salt. That’s it. No vinegar. No preservatives. No shortcuts. Each jar is raw, unpasteurized, and alive with gut-friendly microbes - both pre and probiotics. We keep it cold to protect its benefits, just like it’s done in traditional fermentation. Made by hand in Wedgeport, NS, this kraut is exclusive to Circé + Medée. You won’t find it anywhere else. It’s $18 per jar, but bring the jar back and get $5 off your next one. That brings the real price to $13. Not cheap—but this isn’t grocery store kraut. It’s crafted, not manufactured. And yes, that matters.





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